Mid and upper traps

[pumpit]

Could any one tell me how to affect the inner mid and upper traps please because when i do my shrugs (leaning slightly forward and my neck slightly forward also) i can only affect the outer parts those being nearest my scapulae and delts.
so any input for different techniques of exercises would be appreciated.

 

[Robboe]

Basic horizontal row will hit more lower trap portions (Ones in the middle of your back.) And shrugs tend to hit more upper trap portions.

Although rows will utilise all the traps, it's not a bad idea to do a couple of shrug sets.

 

[TJohn]

This is kind of weird but try isolated DB shrugs. Start by doing one side and then the other, it's really unbelieveable what kind of trap work out you can get with these !!

TJohn

 

[LAM]

low cable rows with a narrow grip also target the mid-back and lower traps.

 

[gopro]

For full trap development you need...

-barbell shrugs
-dumbell shrugs
-upright rows
-rear laterals
-bent rows with dumbells, elbows out

 

[Robboe]

Not in one workout.

 

[Ron Jeremy]

Try Power Cleans or Dead Hang Cleans. Deads also hit the Traps hard. Powerlifters and Olympic Lifters have tremendous Traps.

 

[gopro]

Originally posted by The_Chicken_Daddy
Not in one workout.

Yes in one workout! 5 sets of each at least 3 times per week!

*The above statement is not true. I was just kidding. TCD is correct...NOT in one workout

 

[gopro]

Originally posted by Ron Jeremy
Try Power Cleans or Dead Hang Cleans. Deads also hit the Traps hard. Powerlifters and Olympic Lifters have tremendous Traps.

Very true....those unique weightlifting movements will help build traps! As far as Deads, again I agree. For a while I did no direct trap work and was only doing very heavy partial deads. My traps still grew!

 

[TJohn]

Originally posted by Ron Jeremy
Try Power Cleans or Dead Hang Cleans. Deads also hit the Traps hard. Powerlifters and Olympic Lifters have tremendous Traps.

Nice !! DH Cleans rock !!

TJohn

 

[pumpit]

Sorry i should have been more specific i ment techniques in the exercise for the part of the traps nearest the spine or near the origin of the mucsles mid and upper region.
thanks

 

[gopro]

That area will be most effectively targeted by bent laterals, dumbell bent rows with elbows out, and CG upright rows. The best advice I can give here is to not go too heavy so as to allow your self to hold the contraction for a count before lowering the weight.

 

[pumpit]

thanks that is exactly what i neede to know!

 

[gopro]

Originally posted by pumpit
thanks that is exactly what i neede to know!